10 Rounds with partner (5 each, YGIG) for time of:

• 500/400m Row
• 20 Pull-ups

Timecap: 30 minutes

For Time
800 meter Run
30 Squat Snatches (95/65 lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups

3-4 Sets:
A. Ring Plank Hold (60-90 Seconds)
B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
C. 8-12 Seated Dumbbell Reverse Fly

*Repeat from 6.11.22 

Shoulder press 7x3 every 2"

Row 10 x 500m with 1min rest.
- Try and hold your intended 2K split time pace
– so if you’re shooting for a 7min 2K, you need to hit 1min 45 sec.
- On the last round go all out.

For time:

Buy in
Partner A Row 56/70cal

3rnds:
20 Synchro DB snatch alt. 15/22,5kg
10 7,5m synchro viivajuoksu

Cash out:
Pari B row 56/70cal

TC 18min

70-75-80-75-80-85%

In 30 minutes with partner get as far as possible doing
20-30-40-50… reps/calories of:

• Row
• Wall ball (20/14lb)

5 rounds for quality:
1min Sorenson Hold
1min Wall Sit
- Rest 2min btw rounds

Bench press:
20
15
15
10
10
10